Workout of the Day

CrossFit WOD- 181119

Katie out for a ride on the bike…   Cardio 21-15-9 Cal Bike 9-7-5 BMU *Retest from 8/17/18 Optional Buy Out “ScapJacked v1”   *Staying under 6-7 minutes is very high intensity, high density, high power output way of getting… Read more »

CrossFit WOD- 181117

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak… Read more »

CrossFit WOD- 181116

What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.   Challenge WOD 4 AMRAP3x3 3 Power Cleans (95/65) 6 Push ups 9 Down… Read more »

CrossFit WOD- 181115

As the end of the year approaches and craziness ensues, don’t forget to look back and see how far you’ve come on your journey.   Strength E2MOM x 7 Power Clean & 2 Hang Squat Clean & 2 Jerks *Unbroken… Read more »

CrossFit WOD – 181114

Jillian is constantly looking forward to the next challenge before her.   Challenge WOD 3 “The Wave” 2RFT 15 Box Jumps 15  DL (135/95) 15 WB (20/14) 15 DL 15 Box Jumps 1 min rest   Optional Buy Out “Gymnasty… Read more »

CrossFit WOD- 181113

    Challenge WOD 2 7  min Clock 20 Total Lunges 20 Ab Mat Situps 20 Push Ups 100 SUs ME Cal on AAB *Score is cals on bike   Optional Buy Out “Abs Up”   *This is a short… Read more »

CrossFit WOD- 181112

It’s easy to see Erick progressing with his consistent efforts on movements and workouts. Look at him flying through a few double unders last week. **Reminder this week are the Nutrition Challenge ending WODs**   Challenge WOD 1 For Time… Read more »

CrossFit WOD- 181110

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson… Read more »

CrossFit WOD- 181109

Chad always comes in ready to crush every workout.   Strength E2MOM x 10 Squat Snatch + Pause OHS (5 sec) *Ascending in weight *Focus is bottom position and getting comfy with that   Optional Buy Out “Hollow Row” 3… Read more »

CrossFit WOD- 181108

Breathe and focus on one movement at a time.   MetCon For Time 100 DUs 20 HSPU 30 DL (155/110) 40 WB (20/14) 30 DL (155/110) 20 HSPU 100 DUs   Optional Buy Out “Gun Show” 10-9-8-7-6-5-4-3-2-1 Barbell Bicep Curl… Read more »